Two Channels

Close your eyes. Settle in. We're working with two attentional objects today — breath and sound. The exercise is about the switch between them. Start with breath. Find it. The actual physical sensation — air moving at the nostrils, or the rise and fall of the chest. Land there. Don't describe it. Hold it. Good. Stay with breath. If you drifted, come back. You're holding one thing. Now drop breath entirely. Find a sound in the room. Any ambient sound — traffic, ventilation, something outside. Doesn't matter what it is. Land on it. Hold it. Breath is gone. Sound only. Stay on the sound. If you lost it, find it again. One object. Now we toggle. When I say the object, switch to it immediately. Settle as fast as you can. Breath. Sound. Breath. Sound. That's the basic movement. What you're after is the quality of the landing — how quickly you arrived fully, how much residue from the previous object you brought with you. Faster now. Switch when I call it. Breath. Sound. Breath. Sound. Breath. Sound.